Equipment Needed: Dumbbells + Mat + Wall
Level: Intermediate
Calories Burned: 424
Weights Used: 20-25lbs [9-11.3kg]
Intervals: 30/15

Workout Breakdown:

Warm-up

01 - S2S Hurdle Steps
02 - BW Squat Side Lunge L
03 - BW Squat Side Lunge R
04 - Ham Tap Rev Lunges
05 - Windmill Sweeps
06 - Wall Leg Swings L
07 - Wall Leg Swings R

01 - Dual DB Squats
02 - Dual Wide Squats
03 - Dual Side Drop Rev Lunges L
04 - Dual Side Drop Rev Lunges R
05 - Low Rev Stack Squats
06 - High Rev Stack Squats
07 - BW Stacked Clamshells L
08 - BW Stacked Clamshells R
09 - DB Hip Thrusts
10 - Glutes Stabbers
11 - RDL Side Squat L
12 - RDL Side Squat R
13 - Alt Rev Lunges
14 - GRND Step-Back Lunges
15 - Side Lunge ADD Swings L
16 - Side Lunge ADD Swings R
17 - Half Whole RDLs
18 - RDL Crosses
19 - Dead-Stop Lunge L
20 - Dead-Stop Lunge R
21 - Side Leg Glutes Sweeps L
22 - Side Leg Glutes Sweeps R
23 - ISO DB Hip Thrusts L
24 - ISO DB Hip Thrusts R
25 - L2R Goblet Squats
26 - U-Squat Side Squats
27 - BW Heel Elevated Squats
28 - BW Elevated Pulse Squats
29 - Wall Balance Hams L
30 - Wall Balance Hams R
31 - GRND Squat Walk Calves
32 - DB Wall Sits

Cool-Down
01 - Sunrise to Pancakes
02 - Walking Hams
03 - Modified Sun Flow
04 - Lizard Openers L
05 - Lizard Openers R
06 - Walk the Dog
07 - Seated Glutes Stretch L
08 - Seated Glutes Stretch R
09 - Happy Baby

My HR stats: https://flow.polar.com/shared/7ea4a5948af58ff47ddd428a8fe9b42b
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Disclaimer:
All information provided by Millionaire Hoy LLC is of a general nature and is for educational/entertainment purposes only. It is strongly recommend that you consult with your doctor and fitness professional before beginning this or any exercise program. The use of any information provided on this site is solely at your own risk.